Welcome to my weekly summary of the latest research from the world of sports science!
Hydration and fueling mistakes are still common in endurance sports. These three studies look at whether mineral-rich deep-sea water can speed recovery, the danger of overhydrating and what to watch out for, and whether ketogenic supplements actually improve performance—read on.
Seawater Reduces Recovery Time for Endurance Athletes
This study examined whether deep sea water helps athletes recover and perform better during endurance events. Deep sea mineral water—extracted and desalinated from depths around 700 meters—is rich in magnesium, calcium, potassium, and other trace minerals. Across eight studies involving endurance athletes including runners, triathletes, and soccer players, researchers found that drinking this mineral water significantly accelerated recovery. Athletes who consumed deep sea water returned to baseline aerobic capacity within 4 hours, while those drinking plain water took up to 48 hours to recover. The mineral-rich water also reduced post-exercise lactate levels, decreased inflammation markers, and improved rehydration rates. The benefits appear to stem from the high mineral content—particularly magnesium, which supports mitochondrial function and energy production.
My thoughts: I haven't dug into the physiological way seawater may improve performance or recovery, however, if you've ever drunk sea water, you'll know it's not something you'd choose to have in your water bottle. Good to know if you're running for your life... down a beach. For practical hydration during training and for recovery, we designed Blonyx Hydra+ with coconut water, sea salt, and fruit juice to deliver electrolytes and carbs that actually taste good and keep you optimally hydrated (0–2% dehydration) without the ocean water experience.
Overhydration During Endurance Exercise Can Be Dangerous
This study looked at exercise-associated hyponatremia—when blood sodium drops dangerously low during or within 24 hours of endurance exercise. Researchers analyzed 220 cases across 66 endurance events, and found that the danger of hyponatremia comes from drinking too much fluid during exercise, not from sweating out too much salt. When athletes excessively overdrink, they could dilute their blood sodium to dangerous levels. The review found that no asymptomatic cases occurred when sodium dropped below a certain threshold, and that women represented a higher percentage (not absolute number) of cases than men. Common mild symptoms included nausea, weakness, dizziness, and headache, while severe cases involved altered mental status, vomiting, seizures, and loss of consciousness. Critically, the absolute sodium level wasn't a reliable predictor of symptom severity, and the rate of decline mattered as much as the final number.
My thoughts: The danger of hyponatremia (dangerously low blood sodium levels, which can kill you!) is NOT because you sweat out too much salt... The risk comes entirely from you drinking way too much when training. You don't need massive amounts of sodium in your hydration drink like many products suggest. My recommendation: Sip during training, don't chug before.
Do Ketogenic Supplements Actually Improve Performance?
This review examined the impact of ketogenic supplements like exogenous ketones, medium-chain triglyceride (MCT) oil, and ketone esters, on athletic performance. Researchers analyzed how these supplements induce ketosis and influence energy pathways during endurance training and other high-intensity exercise. Ketone esters elevated blood ketone levels and shifted metabolism toward using more fat and ketones instead of carbohydrates. The review revealed significant challenges though. Ketone oxidation rates during exercise were actually impaired when carbohydrate availability was low, suggesting ketones work best alongside—not instead of—carbs. Common side effects included gastrointestinal distress, electrolyte imbalances, and in some cases performance declined during high-intensity efforts due to acid-base disturbances. Individual responses varied widely, with many athletes showing no performance improvements despite elevated ketone levels.
My thoughts: From my reading, ketones have their place, but don't make as much of a difference as some people claim. For most athletes, performance still comes down to the fundamentals—proper carbohydrate fueling during exercise, adequate protein for recovery, and consistent training.
That’s all for this week! If you learned something new and are curious to know more, head over to the Blonyx Blog or my growing list of weekly research summaries where I help you further improve your athletic performance by keeping you up to date on the latest findings from the world of sports science.
– Train hard!
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